If I am skinny, how do I gain weight?
In my experience with my own body and from the knowledge I have gained over time, ones metamorphic state is what you are born with, meaning, if your parents and above them who are these big boned over 100kg people, you not going to have genes that make you a thin scrawny boned person. So essentially, you are what your genes have offered you. Depending on your age, and I say this because guys just over 18 are more likely to pick up size quicker than a 40 year old, why because of the natural testosterone levels in the body.
Body size will depend on a few things, now I am not advocating juicing yourself big which is how people think today and causes all kinds of complications and causes organ failure and more, I am suggesting the following things to get big
- Eat a lot – This sounds much easier than it really is, but it’s the truth. You need to eat three times what you eating now, you might need to force yourself to eat, and I suggest eating every 3 hours, at least 4 to 6 meals a day minimum.
- Eat a lot of good things – you want to make sure most of those calories are GOOD calories. You could easily get 3500 calories eating Mc Donald’s and Chocolate, and drinking Coke, but your body will hate you, you won’t put on muscle, and that’s not a good long term solution (goodbye health). If you want to build muscle, you want to eat healthy calories that are loaded with good protein, good carbs, healthy fats, and plenty of vegetables to help provide nutrients and move all that food through your internal plumbing…which brings me to my next point:
- Protein = repair and building block for your muscles. Chicken, fish, meat, eggs, milk, almonds and the main sources of protein, however, green veggies are also a good source of carbs and protein. Aim for .8-1 gram of protein per pound of bodyweight. You don’t need to overdo it with 300+ grams of protein like you’ll read in fitness magazines – they say that so you buy their protein powders and go through it quickly.
- Carbs are your friend when you need to put on weight – rice, sweet potatoes, oatmeal, etc. will help you put on weight. You can also eat a lot of it to get your calorie goals. You can get away with eating less healthy things like bread, pasta, and even snack food ON OCCASION, but try to avoid those things most days. Also, as previously stated, every meal should have vegetables or brown Bismatic Rice, when possible so your body can properly manage all those calories as they move through your body. In addition to carbs, eating lots of nuts (high calorie, high fat), as well as using healthy oils in your cooking and eating (coconut oil, olive oil) can easily help you reach your caloric goals too.
- Compound exercises are your friend – Up until this point, we’ve only talked about the weight gain portion. Do the above, and you’ll put on weight. HOWEVER, if you’re not also training properly, you’ll just be getting fat, and not building muscle. This is where training comes in! Concentrate on complex, compound exercises that recruit as many muscles as possible: bench press, dumbbell presses, squats, deadlifts, pull ups, chin ups, and dips. Do these exercises, and concentrate on lifting as much weight as possible. I normally do a six week cycle where I do no more than 8 reps x 4 sets, and my partner assist me with the last two reps because it is so heavy I cannot do them alone. Don’t worry about isolation exercises like triceps extensions, shoulder shrugs, bicep curls or crunches right now. All of the compound exercises listed here use every muscle in your body, and when you overload your body with calories and protein, those muscles will grow. Concentrate on being really strong and lifting heavy weights, and your body will follow suit. It doesn’t matter if you can only bench press 10 lb dumbbells right now. Wherever you’re starting out, concentrate on being stronger each and every time you exercise. Push yourself, get stronger, lift more, and before you know it you’ll be ripped with size.
- Let your muscles rest – Never exercise the same muscle two days in a row. Your muscles get rebuilt (larger) during your days off, so never exercise the same muscle before it’s ready. Training 3-4 days a week with a day off in between each (and plenty of calories) is plenty of training. Skinny guys often don’t need to train more, they need to eat and rest more!
- Sleep – You need to be getting at least 7 hours of sleep, but 8-9 hours of sleep every night for maximum gains. Your body is doing nothing but lying there and building muscle while you’re sleeping. If you are only getting 6 hours or less, you’re not going to get all the benefits of your exercising and diet. I know it’s tough, but those 3AM raids on the club need to be put on hold for a few months. SLEEP and GROW
- Cardio is your enemy – Running long distances isn’t going to help you. If you’re going to run, do sprints or run up a hill. If you love to run, that’s fine, but understand you’ll need to eat even more calories. Think about it: would you rather look like a sprinter or a marathon runner? Keep your distance cardio to a minimum if you want to put on some pounds.
- Make it part of your routine – It’s okay to skip a workout here and there, but it is NOT okay for you to skip a meal if you’re serious about weight gain. You need to be always eating. It sucks, it’s practically a full time job, but it’s what you have to do.
- Realize you will put on some fat – with all of this eating, you are going to be putting on some fat along with your muscle. That’s okay! Trying to lose fat (when you’re skinny) and put on muscle at the same time usually results in neither been done well.
- Figure out what your goal weight is, and then add another 5-10 lbs on top of it. Once you get to that weight, cut back on the calories in your diet, do more sprints, and keep exercising: you’ll shed the fat quickly and be left with a killer figure. Eat all the vegetables you want, but cut back on breads, pasta, rice, and oatmeal.
- Now go eat something and grow!
Good luck – Also see our mass gain weight proteins we offer at My Daily Supplement, these do help but don’t replace the food, take 6 scoops spread over three protein shakes in a day while you eat works wonders.